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Keto and Low Carb Flour Substitutes

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Keto and Low Carb Flour Substitute in everyday cooking and baking to get the best results possible with our lifestyle. From the most popular Almond Flour and Coconut Flour up to variations of Protein Powders and binding agents such as Psyllium or Xanthan Gum, we have it all covered.

Keto and Low Carb Flour Substitutions in a various bowls
Keto and Low Carb Flour Substitutes
Last Updated: December 26, 2020

Keto and Low Carb Pantry 

With a variety of Keto Pantry ingredients, I am adding a whole list of Keto Flour Alternatives to look at. Whether it is Sugar Substitutes, Milk Alternatives, Keto Pasta Variations, or Kitchen Gadgets to ease up your grocery list and cooking, I have put it all together for you. 

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The Ultimate Guide to Low-Carb Flours 

Read and learn different types of Flour Alternatives in Keto and Low Carb Baking. There are several varieties, mentioning the most important and the one used the most: 

Nut Flour

  1. Almond Flour
  2. Coconut Flour


  1. Psyllium Fiber
  2. Potato Fiber
  3. Oat Fiber
  4. Bamboo Fiber

7. Collagen

8. Flax Meal

Protein Powders

9. Natural Protein Powder

10.Flavored Protein Powder

Binding Agents 

11. Xanthan

12. Guar Gum

13. Pork Rinds

14. Nutritional Yeast

15. Glucomannan

16. Keto Bread Crumbs

Various Keto and Low Carb Flour Alternatives in a bowls to compare
Keto and Low Carb Flour Alternatives

Almond Flour

Loved and used the most, Almond Flour is our Go to Low Carb and Keto Alternatives. 

People love almond flour because it’s gluten-free, and it’s also a great choice for anyone on a low-carbohydrate diet. 

Almond Flour Varieties

  • Almond Flour Regular
  • Ground Almonds
  • Almond Meal
  • Almond Flour Un-fattened

Nutritions of Almonds

As we know, Almonds nutrition is highly impressive. The awesome thing about almond flour is that it’s simply ground-up almonds so it gives you all of the original almond’s health benefits. 

One cup of almond flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E. 

It’s super versatile and can be used in all kinds of baked foods. It packs a potent punch of nutrition, unlike a typical gluten-rich, overly processed flour that does nothing good for your health.

Science has shown that almonds are a natural powerhouse when it comes to heart health and blood sugar management. And if you activate your almonds, the benefits gets even better. Studies have also found that the almonds that make up its namesake flour are even better than complex carbohydrates when it comes to losing weight and maintaining a slimmer waistline.

Health Benefits of Almond Flour

Almond flour is an especially good source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium, and other minerals. All-purpose wheat flour contains low levels of iron and B vitamins just for comparison.

Almond flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

Almond Flour Unfatenned, regular and with skin grounded for Keto baking
Various Almond Flour selections

Almond Flour Regular

Regular Almond flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.

Ground Almonds

Ground Almonds are very similar to Almond Flour except having a tidy bit thicker consistency. The difference is so minimal, that most of the time you will not even realize it.

The only Hughe difference is a PRICE. 

If you are looking to use Almond flour regularly and are conscious of the price, turn to Ground almonds without the skin instead. I use them in most of my cooking and baking. 

Almond Meal

Almond Meal is the same ground almonds as previously mentioned, only the skin is left on. 

It has got some benefits as the skin of almonds is very rich in antioxidants. 

It is great to have them at home for cooking and baking. I used them whenever I cook something chocolatey or dark. There you do not see the difference unless you are looking to achieve those white looking cakes. 

Un-fattened Almond Flour

Un-fattened almond flour only contains 7 grams of carbs in 100 grams of flour (compare to normal wheat flour which contains circa 60g of carbs in 100g) 

It is a type of Almond Flour where extra oil is taken out and the consistency of this Un-fattened Almond Flour is very much similar to Coconut flour inconsistency as well as dryness.

It is perfect to use for thickening sauces or cooking puddings. 

Recipes made with Almond Flour 

Coconut flour

Coconut Flour is very popular in Keto Lifestyle as it contains a minimal amount of calories from all of the Low Carb Alternatives. 

You only need a tiny amount as Coconut Flour is much more dense and dry. 

Coconut Flour has gone fewer calories than almond flour but more carbohydrates, so it depends on your choice and what you prefer. 

Coconut Flour Consistency

As per consistency, coconut flour is much denser and you need less of it compare to grained almonds. I would compare her to Unfastened almond flour but with a coconut flavor.

Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat. Coconut flour is a good source of iron, manganese, copper, and several other minerals.

Coconut flour is not actually “flour” in the way we normally think of it; it contains zero grains, zero nuts, and is made completely of pure coconut. Flour can be made from many things including nuts, seeds, dried vegetables, and of course coconut meat.

There are numerous reasons to love all that coconut flour nutrition has to offer, especially the fact that it’s high in nutrients, low in calories, and versatile in many recipes.

Coconut Flour for Keto flour substitute in a glass jug
Coconut Flour

Recipes made with Coconut Flour

How to replace Almond Flour with Coconut Flour?

Is it possible to replace Almond Flour with Coconut Flour in Keto Cooking and Baking?

That is a great question everyone asks. 

When you are living our lifestyle for longer, you might already know the answer. 

But when you are just starting, it is good to learn something new.

Even though both Almond and Coconut Flour are used regularly in baking, those 2 have a completely different consistency.

Almond Flour can be a substitute to normal flour by almost 1 to 1. 

But Coconut Flour is much heavier and extremely dry. Replacing it within any recipe you have to count, that Coconut Flour needs much more liquid and very little amount as a replacement.

The ratio of Almond Flour to Coconut Flour 

The ratio of Almond Flour to Coconut Flour is 3 to 1.

For every Cup of Almond Flour needed, replace it with ¼ cup of Coconut Flour. 

Additionally, bear in mind, that you will get a slight coconut taste when using coconut flour. 

If you are interested to learn more about the difference between almond flour vs. coconut flour, I have prepared for you an entire article.

Keto Recipes with a combination of Nut Flours:

A perfect combination of Almond and Coconut Flour is in our super delicious Keto Everything Bagels, Keto French Fries, or Crispy Keto Tater Tots


Dietary Fibers are a perfect addition to our lifestyle. Soluble such as Oat Fiber and Psyllium are pretty popular in Keto baking. 

Keto baking Flour alternatives Fiber Psyllium, potato fiber and oat fiber in dark brown bowls
Keto and Low Carb Fibers

Psyllium Husk

Psyllium Husk is the most known fiber used in Keto cooking and baking. 

Although psyllium husk is not flour, it is a great addition to any low carb pantry. 

Psyllium husk is all fiber and is used as a colon cleanser. In baking, it can add volume and thickener to help the recipes bind together. This leaves a recipe with a great crumb-like texture.

Recipes made with Psyllium Husk

Potato Fiber

Not known or available in the US, this Keto Fiber is a perfect addition to baking and cooking in our lifestyle. 

With 8g of carbohydrates in 100g of Fiber, it is identical to almond flour, with more like bread flour consistency. 

65 g of Fiber just shows, there is no need for an additional explanation of why we should add this Potato Fiber to our daily plan. 

Potato Fiber has been well known in Scandinavian Countries and Germany and our Keto Farmer’s Bread is the Keto Bread, I can honestly say, is the best Bread in our lifestyle with the look, feel, smell and taste like any ordinary Farmers Bread. 

And all of this, thanks to Potato Fiber

Oat Fiber

Similar to Potato Fiber, Oat Fiber is a great addition to Keot baking and most importantly available all over the US market. It is a great replacement with all of the recipes I make including Potato Fiber. 

Bamboo Fiber

Another Great Insoluble Fiber is used in our lifestyle. The difference between Potato and Oat fiber as you see in the pictures as well is its beautiful snow-white color. 

Fiber Keto Recipes:

Flax Meal

Flax meal is also known as ground flax, ground flaxseeds, or linseed. Flaxseeds are very nutritious and are a good source of vitamin B1, Copper, and Omega 3. What’s great about baking with flax meal is that not only can it replace flour in recipes, but it can also replace eggs in recipes.

Keto Flaxseed Wraps together with Raw Seed Keto Crackers Bread is a perfect recipe, which shows you how far without any additional ingredients you can go. 

Low carb flour can be made from :

  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Grapeseed
  • Hemp seeds
  • Linseeds
  • Sesame seeds
  • Walnuts
  • Hazelnuts
  • Flaxseeds

It does not stop …….

the choice is really big those days.

All those flours I seldom buy. I have always all the seeds handy at home and grain only the amount I need for a particular dish. In that way everything keeps fresh.


Collagen or Gelatin is largely composed of the amino acids glycine and proline, which many people don’t consume in adequate amounts as they are found in the bones, fibrous tissues, and organs of animals and as a population, we don’t consume these parts as much anymore. 

These amino acids are needed not only for proper skin, hair, and nail growth but for optimal immune function and weight regulation!

Collagen Sheets and powder for keto baking

Recipes using Collagen

Protein Powders

One of the many magical properties of gluten is that it helps baked goods rise and hold their shape. Since gluten is a protein, subbing in another protein in its absence can help. 

I like to use unflavoured whey protein or vanilla whey protein, but there is also hemp protein powder and whey isolate.

When buying protein, always check if it contains sugar because some do especially the flavored ones.

Protein Unflavored and Vanilla Protein in the small white bowls
Protein Powders

Recipes made with Protein Powders

Binding Agents

Xanthan Gum

A thickening agent or a stabilizer, Xanthan Gum is a perfect addition, when we need our baked goods to hold together and prevent separating. 

Is not one of the cheapest options, but with baking, you need only a small tiny bit, so one small box lasts a long time.

Both of the gums add a beautiful consistency and keeps the dough nicely together.

Recipe using Xanthan Gum

Guar Gum

Very similar to the Xanthan Gum, Guar Gum serves the purpose of combining our ingredients. 

Recipes using Guar Gum

Xanthan Gum and Guar Gum for Keto baking in a wooden spoons
Binding Agents Xanthan Gum and Guar Gum

What is the difference between Xanthan Gum and Guar Gum?

Using both of the gums in my recipes I can say, the difference is in the touch.

While dough made with Xanthan Gum is best formed with oily or wet hands, Guar Gum is perfect to form with fully dry hands. 

Guar gum does not make the dough sticky as Xanthan Gum does and therefore is much easier to form.

A great example is recipes I have used for our Keto Gnocchi made with Guar Gum compare to Keto French Fries mixed with Xanthan Gum. 

Pork Rinds

Pork rinds bought or homemade can be accepted as one of the Keto and Low Carb Flour Substitute as well. 

Grind into flour, they can be added to Schnitzel or breaded food making and adds a perfect crunch to the final goods. 

Recipes using Pork Rinds

Nutritional Yeast

Very similar to the Pork rinds, those crunchy Keto or Low Carb Flour Alternative is perfect to use in breaded chicken, nuggets, or just added to any keto food. With their salty and crunchy flavor and texture, they are the ones you have to have in your Kitchen Pantry. 


Available to purchase and add into cooking or baking in our lifestyle, I am adding it as an alternative, even though I have not used it yet in any recipe. 

I do have a recipe I would like to try for Keto Noodles, but it is still on a waiting list.

As you might have all heard of Shirataki Noodles, Miracle Noodles, and No Carb Noodles, they all are make our of Glucomannan Flour. 

Recipes containing Glucomannan

Keto Breadcrumbs

Making your own breadcrumbs our of one of the keto bread has not been easier.

Using breadcrumbs in our keto recipes is a perfect idea for binding agents or using it as a coating for fried food.

Homemade low carb breadcrumbs is super easy to make with our recipe and you can have it stored in your fridge for months to come.

Keto Breadcrumbs spread on a parchment paper.
Homemade Low Carb Breadcrumbs

Recipes used with Keto Bread Crumbs

How to store Keto and Low Carb Flours?

As with any nut or other Low Carb Flour alternatives, they are best to be used fresh once opened, we do have a great tip for storing them.
Stored in Mason Jars in either your fridge or freezer, they retain the freshness much longer compared to if you have them stores on a shelf in your kitchen pantry.

It is advisable to better purchase Nut Flours in a smaller packaging as you do not have to store the open box for a long time.

Can you freeze Keto Flours?

You can certainly store any of the keto Flours in the freezer and it is advisable if you do have space. Freezer not only keeps them extra fresh but will prevent them from going bad or getting moldy as this can happen in a very warm or moist environment. 

And as our loyal readers, Wholesome Yum Foods has been so kind to offer to all of our subscribers 10% of ALL of their PRODUCTS using our Coupon Code: LOWCARBNOCARB.

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Keto Pantry Flour Selection Packaging

Keto & Low Carb Bread Recipes

Keto and Low Carb Bread Recipes for you to enjoy our Lifestyle. All are as well Fully Gluten-free, Grain-Free as well as perfect for Diabetics.

Keto Farmers Bread with Fiber
This Best Ever Keto Farmers Bread with Fiber looks, feels, tastes, and smells like a Real Artisan Bread you have been used to. Made with Oat Fiber or Potato Fiber with an option of proofing with Yeast, this keto bread is as close as you can get, fully low carb, gluten-free, grain-free, and diabetic friendly.
Check out this recipe
Low Carb Fiber Bread ready to serve
Keto Brioche Bread
Our Keto Brioche Bread Loaf is a white, fluffy, soft, and High Protein Bread Loaf you all have been waiting for. Fully Low Carb, Gluten-Free, and Diabetic Friendly, this Keto Bread would be your go-to Loaf for breakfast as well as making the best proper Keto French Toast.
Check out this recipe
Low Carb Brioche Bread slices on a board.
Keto Tortilla Recipe with 0 Net Carbs
Our Easy To Make Keto Tortilla Recipe with 0 Net Carbs is a Great Addition to all Keto Bread Selections. This Low Carb Tortilla is not made with Almond Flour but Famous Oat Fiber we all love and adore.
Check out this recipe
Low Carb tortillas ready to enjoy.
Keto Pretzels Fathead Dough
Make Keto Pretzels Fathead Dough Recipe that gives you soft and chewy addition for your breakfast or brunch with zero net carbs. Serve our low-carb pretzels recipe using famous keto dough with a low carb cheese sauce or cheese dip for your next get-together.
Check out this recipe
Keto Pretzels Fathead Dough ready to enjoy.
Almond Flour Bread Recipe
Our super easy Almond Flour Bread Recipe is an excellent gluten-free, paleo, and keto option for those trying to decrease carbs. This keto bread comes together quickly with just a few simple ingredients and makes for a delicious and satisfying alternative to traditional bread without using yeast.
Check out this recipe
Almond Bread on a black tray.
Keto Italian Breadsticks Recipe
Keto Italian Breadsticks Recipe made with fathead dough and mixture of herbs are simple, easy cheesy and fluffy replacement for your snack. Gluten-Free and Grain-Free Garlic Bread Sticks served with your favorite dipps or just simply along keto soup or as an appetiser with a meal. Perfect addition to your Keto Meal Preps.
Check out this recipe
Keto Fathead Breadsticks
Quick and Easy Keto Chaffle Recipe
Learn how to make a Quick and Easy Keto Chaffle Recipe with cheese as an addition to your savory breakfast popular in the keto world. This basic keto chaffle recipe is excellent as a sandwich base, making canapés, appetizers, or a low carb waffles umami way.
Check out this recipe
Chaffle Sandwiches
Easy Keto Everything Bagels Recipe with Almond and Coconut Flour
Extra delicious, this Easy Keto Everything Bagels Recipe with Almond and Coconut Flour is a perfect addition to your Keto Bread Breakfast choice. Fully Gluten-Free, Grain-Free, and perfect for diabetics, with only 6 ingredients, those Low Carb Bagels with Homemade Everything But The Bagel Seasoning is perfect for your Keto Lunch Box as well.
Check out this recipe
Bagels with seasoning
Keto Protein Buns
Extra delicious Keto Protein Buns that are fluffy, buttery, rich in taste, spongy, and airy are the exact Low Carb Buns you have been looking for. Entirely Gluten-Free, Grain-Free and Diabetic Friendly, our Low Carb High Protein Breakfast Buns need to be in your kitchen at all times.
Check out this recipe
Keto Buns in a white basket.
Raw Seed Keto Crackers Bread
Super easy extra crunchy Raw Seed Keto Crackers Bread Recipe, made out of only 4 different types of seeds and water. This dehydrated Keto Crispbread is not only dairy-free, grain-free, but egg-free and fully vegan Keto Snack.
Check out this recipe
slices of crispy keto bread with spreads.
Keto Fiber Tortillas Recipe
This Keto Fiber Tortillas Recipe made with super special new Fiber Fathead Dough, that is extra pliable for any Keto Dishes you can imagine. These 3 ingredients only Nut-Free Keto Dough is extra versatile for any of the Grain-free, Gluten-free or Sugar-free Keto Recipes to come.
Check out this recipe
Keto Flat Bread rolled
Sweet Keto Challah Bread Recipe
Sweet Keto Challah Bread Recipe (Braided) is made into perfection without Flour, perfect for Low Carb option for Sabbath, Christmas or Easter celebrations.
Check out this recipe
Keto Breakfast Challah Bread cut on a plate
Keto Almond Flour Biscuits
Our Keto Almond Flour Biscuits are soft, fluffy, filling, tender, baked in 15 minutes, and with only 1 gram of net carbohydrates per piece. These flourless Low Carb Biscuits are not only grain-free, gluten-free, diabetic-friendly, and low carb, but also a perfect keto bread for breakfast, snack, or side dish for your dinners.
Check out this recipe
Low Carb Biscuits served on a grey plates.
Eggy Keto Bread
Eggy Keto Bread aka Savory French Toast Keto Bread is a breeze to make. Super quick and extremely simple to whip up, this perfect Keto Breakfast Choice is done in no time with any of your favorite Low Carb Bread Alternative.
Check out this recipe
egg coated farmers keto bread.
Keto Fiber Bread Rolls Recipe
Perfectly made those Low Carb and Keto Fiber Bread Rolls Recipe are extremely delicious and irresistible to make. One look at them will convince you to try and make them right this moment. Without any doubt or guilt, they are always here.
Check out this recipe
Low Carb Fiber Bread Rolla
Easy Keto Flaxseed Wraps Recipe
Introducing the amazing super Easy Keto Flaxseed Wraps Recipe – you won't believe how it is easy to prepare. Only one main ingredient is needed for this vegan, low carb, and gluten-free wrap – flaxseed tortillas. This simple flatbread has zero net carbs and is unbelievably simple to make. All you need is flax!
Check out this recipe
flat bread flaxseed sandwiches.
Keto Bread Dumpling
Those Keto Bread Dumplings softly steamed to perfection are a great side dish for your Keto Gravy, Roasted Duck or Goose. This Gluten-Free, Grain-Free and Low Carb Keto Napkin Dumpling Bread is the fluffiest, lightest and softest to soak your Gravy like no others.
Check out this recipe
Steamed bread slices on a wooden board.
Keto French Toast Recipe
Our Keto French Toast Recipe done in less than 5 minutes with proper French Brioche Toast Bread is a perfectly fluffy, rich, sweet, and high in protein Breakfast choice. Fully Low Carb, Grain-Free, Gluten-Free, and Diabetic Friendly, this Low Carb French Toast will be loved by the whole family.
Check out this recipe
Low Carb French Toast with syrup and berries.
Low Carb Buns
Those Low Carb Buns are perfect Keto Buns for your hamburgers, slides, or sandwiches. Entirely Gluten-Free, Grain-Free and Diabetic Friendly, our Almond Flour and Yogurt Low Carb Burger Buns are golden brown from outside and soft, fluffy, white, and have amazing texture from inside.
Check out this recipe
Low Carb Yogurt Buns in the oven
Hamburger Keto Buns Recipe
Enjoy our Hamburger Keto Buns Recipe made from nuts and seeds to give you only the best ingredients one can offer. Those nutty low carb buns are for your grilling and perfect as a breakfast bun or a sandwich for your lunch box.
Check out this recipe
Keto Hamburger Buns with spread and radish.
Almond Flour Keto Taco Shells
With our Almond Flour Keto Taco Shells flavored with Mexican spices, you will not only be able to have Taco Tuesday every day, but you can easily use them as a Tortillas, Wraps, Tostada, Flat Bread or Chalupa. Fully Gluten-Free, Grain-Free, Low Carb and perfect for Diabetics, those Low-Carb Taco Shells are a great base for everything Tacos.
Check out this recipe
Low Carb Taco Shells on a dark brown napkin
Crispy Garlic Keto Croutons Recipe Air Fryer
Easy to make, those Crispy Garlic Keto Croutons Recipe made in an Air Fryer is delicious to make and done in just a few minutes. Enjoying crunchy gluten-free, low carb croutons with the best keto bread recipe over your salad or soup upgrades your comfort food to a completely different level.
Check out this recipe
Keto Croutons in a brown Bowl
Easy Keto Breakfast Sandwich Recipe
Easy Cheesy Delicious Keto Breakfast Sandwich with Ham and Egg is our new obsession made with our Protein Buns. Fully Low Carb, Gluten-Free, Grain-Free, and Diabetic Friendly, this High Protein Breakfast Choice will keep you full until your next meal.
Check out this recipe
Ham and Egg Sandwich layered on a fresh parsley.
Fathead Dough Breadsticks Without Eggs
Super easy and quick to make, those Best Egg Free Fathead Dough Keto Breadsticks will be gone in seconds from the table. Perfect for your Keto Breakfast or as an appetizer, fully Gluten-Free, Grain-Free, and Low Carb, this super yummy Keto Bread Stick Recipe with additional Turmeric flavor is fit for Diabetics as well. With only 3 ingredients, Fathead Dough and 1g of Carbs for a Breadstick you are going to love it.
Check out this recipe
Breadsticks stack onto a checkered style.
Homemade Keto Bread Crumbs
Our Homemade Keto Bread Crumbs, made with only 1 Ingredient, will give you a perfectly crispy and crunchy breading for all your low-carb needs. Those Low Carb Breadcrumbs are entirely Gluten-Free, Grain-Free, and Perfect for Diabetics with only 1 carb per portion.
Check out this recipe
Keto Breadcrumbs in a yellow bowl with spoon.
image with 10 sheets for keto meal plan
7 Day Keto Meal Plan
By Zuzana Paar on December 26th, 2020
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About Zuzana Paar

Zuzana is the creative force behind this vibrant blog. With passion as a recipe developer, content creator, food writer, movie maker, and photographer, she poured her heart and soul into curating a space brimming with delightful keto and low carb recipes. Join her on this flavorful journey where quick, easy-to-make dishes take center stage, bringing joy and nourishment to your table.

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